MELINOA
A 14-day evening reset
A practical 14-day evening reset designed to help you reduce evening stimulation, clear your head, and build a calmer wind-down routine.
Digital Workbook · Instant Access · 5–15 Minutes a Night
The familiar loop
You’re tired. Your brain has other plans.
Tomorrow’s work. The plan you forgot. One more scroll. Checking the time again. It’s not a lack of effort — it’s a busy mind meeting a busy day.
A calmer kind of structure
The 5-step evening reset
01
Lower the Light
Ease your surroundings out of daytime mode.
02
Cut the Stimulation
Create a gentler off-ramp from alerts and feeds.
03
Clear Your Head
Give loose thoughts somewhere else to land.
04
Prepare Tomorrow
Make the morning feel less like it’s waiting for you.
05
Slow Down
Close with one small cue that tells your body the day is done.
Inside the workbook
Small tools for quieter evenings.
14 Guided Evening Experiments
Brain Dump Worksheet
Personal Evening Routine Builder
14-Day Sleep & Evening Tracker
Bad-Night Quick Reference
A look inside
Make the routine feel like yours.
A gentle mix of prompts, trackers, and short experiments. Built for a quiet few minutes, not an overwhelming new routine.
A look inside: practical worksheets and the science-based guidance behind them.
Not another sleep guide you read once and forget.
This is a workbook you actually use — with guided evening experiments, practical worksheets, trackers, and a routine you build around your own life.
A night-by-night reset
Fourteen evenings. One softer landing.
01
Observe
02
Move Caffeine Earlier
03
Dim Your Evening
04
Reduce Scrolling
05
Prepare Tomorrow
06
Empty Your Head
07
Build Your First Routine
08
Improve Your Sleep Environment
09
Replace Stimulation
10
Read Instead
11
Stop Clock-Watching
12
Create a Bad-Night Plan
13
Simplify
14
Build Your Personal Routine
Who it’s for
For the person who wants a calmer close to the day.
For young adults and working people who feel physically tired at night, while their thoughts keep planning, replaying, and scrolling. This is an educational wellness workbook — not medical advice or treatment.
Start tonight
The 14-Day Evening Reset
A practical digital workbook for creating a quieter, more intentional wind-down.
$19
one-time payment
14 guided evenings · Practical worksheets & trackers · 5–15 minutes a night
Start Your 14-Day Reset
Instant digital access · No subscription · Go at your own pace
7-day money-back guarantee, no questions asked. Just email support@getmelinoa.com.
WHY I MADE THIS
Built from my own restless evenings.
I made this workbook after struggling with tired-but-wired evenings myself. It’s a simple 14-day routine of small, practical steps, not a medical program. It won’t replace professional advice, but it gives you a calmer way to wind down.
— [First name]
Practical answers
A few things you may be wondering.
What is the 14-Day Evening Reset?
How much time do I need each night?
Will I get access straight away?
Is this a treatment for insomnia?
What if it’s not for me?
How do I download my workbook?